โจ๊ก
ต้ม • ไทย
เกี่ยวกับ Jok
Thai-style congee with minced pork and egg
How to Make Jok (Traditional & Healthy Version)
Jok, also known as Thai rice porridge or congee, is a comforting and nourishing soup widely enjoyed throughout Thailand, especially as a wholesome breakfast or a gentle meal when feeling under the weather. Rooted in Thai culinary tradition, Jok is beloved for its creamy texture, subtle ginger warmth, and delicate, savory flavors. The dish is often served in bustling morning markets and roadside stalls, where locals gather for a hearty yet light start to their day. Jok combines cooked rice simmered with water or a light broth until it breaks down into a smooth porridge. Traditionally, it's enriched with lean ground pork, aromatic ginger, garlic, and finished with fresh herbs and a squeeze of lime. Each bowl can be customized with a variety of healthy toppings, such as scallions, coriander, or a poached egg. The dish is both satisfying and easily digestible, making it a staple in Thai households for people of all ages. Its mild flavor profile appeals to a wide audience, while the option to add chili, vinegar, or fish sauce provides a personalized kick for those who desire extra zest.
วัตถุดิบ(สำหรับ 1 medium bowl (about 350 ml))
- 1 cup Cooked jasmine rice (Khao suay (ข้าวสวย), day-old rice preferred)
- 3 cups Low-sodium chicken broth (or water for lighter version)
- 100 grams Lean ground pork (Moo sap (หมูสับ))
- 2 teaspoons Fresh ginger (julienned)
- 2 cloves Garlic (minced)
- 1 tablespoon Soy sauce (Low-sodium)
- 1/4 teaspoon White pepper (to taste)
- 1 Egg (poached or soft-boiled) - ไม่จำเป็น
- 2 tablespoons Fresh coriander (chopped) - ไม่จำเป็น
- 2 stalks Spring onions (sliced) - ไม่จำเป็น
- to serve Lime wedges - ไม่จำเป็น
วิธีทำ
- 1
Combine cooked rice and chicken broth in a medium saucepan. Bring to a gentle boil over medium heat.
5 minutes
Use day-old rice for the creamiest texture.
- 2
Reduce heat and simmer, stirring occasionally, until the rice breaks down and the mixture thickens to a porridge consistency.
10 minutes
Mash rice gently with a spoon for extra smoothness.
- 3
While the rice simmers, season ground pork with a pinch of white pepper and half the soy sauce. Form small meatballs (optional).
3 minutes
Making small meatballs helps distribute protein evenly.
- 4
Add ginger and garlic to the porridge. Stir well to infuse the aromatics.
1 minute
Fresh ginger adds warmth and aids digestion.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This version of Jok is a healthy Thai breakfast option because it uses lean protein, minimal oil, and low-sodium seasoning. The dish is gentle on the stomach, low in saturated fat, and customizable with extra vegetables for fiber. With the option to control sodium and fat content, Jok is ideal for those looking to maintain a balanced diet while enjoying authentic Thai flavors.
Jok is a nutrient-dense dish offering a balance of lean protein, complex carbohydrates, and essential vitamins. The use of lean ground pork provides quality protein for muscle repair, while jasmine rice offers sustained energy. Ginger and garlic act as natural antioxidants and immune boosters. Fresh herbs like coriander and spring onions supply vitamins A and C, as well as minerals like potassium. By using low-sodium broth and limiting oil, this recipe remains heart-healthy and suitable for calorie-conscious eaters.
เคล็ดลับ
- 💡Tip 1: For extra aroma, dry-fry ginger before adding to the porridge.
- 💡Tip 2: Use homemade chicken broth for the best flavor and nutrition.
- 💡Tip 3: Add toppings like crispy garlic or chili oil for a flavor boost without excess calories.
การเก็บรักษาและการเสิร์ฟ
Store leftover Jok in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water or broth to restore creaminess. Avoid freezing, as texture may change.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 80.0 kcal |
| โปรตีน | 5.0 g |
| คาร์โบไฮเดรต | 12.0 g |
| ไขมันทั้งหมด | 1.0 g |
| ไฟเบอร์ | 0.0 g |
